BeardTheBestYouCanBe Amir Zandinejad | How to do Spinal Segmentation @beardthebestyoucanbe | Uploaded January 2022 | Updated October 2024, 45 minutes ago.
You can do spinal segmentations every day. I recommend doing 3-4 reps initiating from the neck and 3-4 reps initiating from the low back. As far as sets, you can start off with 2-3 sets each day, and then build up to 4-5 sets if desired. Go slow and controlled, and just do your best to segment each vertebrae one at a time. Don't get frustrated or discouraged if you struggle at first. No one is going to be able to do this perfectly at first, it takes a lot of practice and repetition to get better at, stick with it - your spine will thank you. Also - please remember to only work in pain-free ranges of motion, so if you need to work in smaller ranges of motion at first to accommodate that, that's totally okay.
While you're at it - also work on your Hip CARs (Controlled Articular Rotations) here:
youtu.be/noQk6-VQZGc
To learn more about my mobility membership KINSTRETCH With Beard click here: beardthebestyoucanbe.com
Instagram: instagram.com/beardthebestyoucanbe/?hl=en
TikTok: tiktok.com/@beardthebestyoucanbe?lang=en
Website: beardthebestyoucanbe.com
You can do spinal segmentations every day. I recommend doing 3-4 reps initiating from the neck and 3-4 reps initiating from the low back. As far as sets, you can start off with 2-3 sets each day, and then build up to 4-5 sets if desired. Go slow and controlled, and just do your best to segment each vertebrae one at a time. Don't get frustrated or discouraged if you struggle at first. No one is going to be able to do this perfectly at first, it takes a lot of practice and repetition to get better at, stick with it - your spine will thank you. Also - please remember to only work in pain-free ranges of motion, so if you need to work in smaller ranges of motion at first to accommodate that, that's totally okay.
While you're at it - also work on your Hip CARs (Controlled Articular Rotations) here:
youtu.be/noQk6-VQZGc
To learn more about my mobility membership KINSTRETCH With Beard click here: beardthebestyoucanbe.com
Instagram: instagram.com/beardthebestyoucanbe/?hl=en
TikTok: tiktok.com/@beardthebestyoucanbe?lang=en
Website: beardthebestyoucanbe.com
